Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
black beans
versus
chicken leg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in black beans and chicken leg:
Chicken leg is high in calories and black bean has 57% less calories than chicken leg - chicken leg has 214 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, black beans is lighter in protein, much heavier in carbs and much lighter in fat compared to chicken leg per calorie. Black beans has a macronutrient ratio of 26:71:3 and for chicken leg, 31:0:69 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Black Beans | Chicken Leg | |
|---|---|---|
| Protein | 26% | 31% |
| Carbohydrates | 71% | ~ |
| Fat | 3% | 69% |
| Alcohol | ~ | ~ |
Chicken leg has 96.3 times less carbohydrates than black bean - chicken leg has 0.17g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
Black bean is an excellent source of dietary fiber and it has more dietary fiber than chicken leg - black bean has 6.9g of dietary fiber per 100 grams and chicken leg does not contain significant amounts.
Black beans and chicken leg contain similar amounts of sugar - black bean has 0.23g of sugar per 100 grams and chicken leg does not contain significant amounts.
Chicken leg is an excellent source of protein and it has 171% more protein than black bean - chicken leg has 16.4g of protein per 100 grams and black bean has 6g of protein.
Black bean has signficantly less saturated fat than chicken leg - chicken leg has 4.4g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
Both chicken leg and black beans are low in trans fat - chicken leg has 0.06g of trans fat per 100 grams and black bean does not contain significant amounts.
Black bean has less cholesterol than chicken leg - chicken leg has 93mg of cholesterol per 100 grams and black bean does not contain significant amounts.
Black bean has 12 times more Vitamin C than chicken leg - chicken leg has 0.2mg of Vitamin C per 100 grams and black bean has 2.7mg of Vitamin C.
Chicken leg has more Vitamin A than black bean - chicken leg has 28ug of Vitamin A per 100 grams and black bean does not contain significant amounts.
Chicken leg and black beans contain similar amounts of Vitamin D - chicken leg has 2iu of Vitamin D per 100 grams and black bean does not contain significant amounts.
Chicken leg and black beans contain similar amounts of Vitamin E - chicken leg has 0.22mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Chicken leg and black beans contain similar amounts of Vitamin K - chicken leg has 2.3ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.
Chicken leg has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, black bean contains more folate. Both black beans and chicken leg contain significant amounts of thiamin and riboflavin.
| Black Beans | Chicken Leg | |
|---|---|---|
| Thiamin | 0.14 MG | 0.073 MG |
| Riboflavin | 0.12 MG | 0.141 MG |
| Niacin | 0.62 MG | 4.733 MG |
| Pantothenic acid | 0.184 MG | 0.994 MG |
| Vitamin B6 | 0.055 MG | 0.318 MG |
| Folate | 61 UG | 4 UG |
| Vitamin B12 | ~ | 0.56 UG |
Black bean has 289% more calcium than chicken leg - chicken leg has 9mg of calcium per 100 grams and black bean has 35mg of calcium.
Black bean has 175% more iron than chicken leg - chicken leg has 0.69mg of iron per 100 grams and black bean has 1.9mg of iron.
Both chicken leg and black beans are high in potassium. Black bean has 52% more potassium than chicken leg - chicken leg has 203mg of potassium per 100 grams and black bean has 308mg of potassium.
For omega-3 fatty acids, chicken leg has more alpha linoleic acid (ALA) and DPA than black bean per 100 grams.
| Black Beans | Chicken Leg | |
|---|---|---|
| alpha linoleic acid | 0.057 G | 0.155 G |
| DHA | ~ | 0.01 G |
| EPA | ~ | 0.004 G |
| DPA | ~ | 0.012 G |
| Total | 0.057 G | 0.181 G |
Comparing omega-6 fatty acids, chicken leg has more linoleic acid than black bean per 100 grams.
| Black Beans | Chicken Leg | |
|---|---|---|
| linoleic acid | 0.068 G | 2.987 G |
| other omega 6 | ~ | 0.016 G |
| Total | 0.068 G | 3.003 G |
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Black Beans (Beans, black turtle, mature seeds, canned) and Chicken Leg (Chicken, broilers or fryers, leg, meat and skin, raw) .
Black Beans g
()
|
Daily Values (%) |
Chicken Leg g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||